Comparing Nutrients in 100 grams Sunflower Seed Flour VS Spinach

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Spinach	39%	12%	49%

Macro Nutrients

	Sunflower Seed Flour	Spinach	Recommended Dietary Allowance
Energy	11.2% 326kcal	0.79% 23kcal	2900kcal per day for Men 19-50 years
Fat	1.66% 1.6g	0.4% 0.39g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.2% 0.063g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	8.63% 0.14g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.6% 36g	2.8% 3.63g	130g per day for Men 19-50 years
Sugars	NA	0.58% 0.42g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0.21% 0.15g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.11g	g per day for Men 19-50 years
Sucrose	NA	% 0.07g	g per day for Men 19-50 years
Fiber	13.7% 5.2g	5.8% 2.2g	38g per day for Men 19-50 years
Protein	86% 48g	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Spinach	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	52% 469μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	266% 3.2mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	14.5% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.7% 7.3mg	4.53% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	132% 6.6mg	1.3% 0.065mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58% 0.75mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	14% 4.25μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	55.5% 222μg	48.5% 194μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.44% 1.3mg	31.2% 28mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	13.5% 2.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	402% 483μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Spinach	Recommended Dietary Allowance
Calcium	11.4% 114mg	9.9% 99mg	1000mg per day for Men 19-50 years
Copper	190% 1.7mg	14.4% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	82.8% 6.62mg	34% 2.7mg	8mg per day for Men 19-50 years
Magnesium	82.4% 346mg	19% 79mg	420mg per day for Men 19-50 years
Manganese	86% 1.98mg	39% 0.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	98% 689mg	7% 49mg	700mg per day for Men 19-50 years
Potassium	1.97% 67mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	106% 58.2μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	5.27% 79mg	1500mg per day for Men 19-50 years
Zinc	45% 4.95mg	4.8% 0.53mg	11mg per day for Men 19-50 years
Water	0.2% 7.47g	2.47% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Spinach per 100 g

Compare the macro and micronutrient content in 100 g of Sunflower Seed Flour versus 100 g of Spinach to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Sunflower Seed Flour vs Spinach:

• 100 grams of Sunflower Seed Flour have 40.9 times more Vitamin B1, 1.4 times more Vitamin B2, 10.1 times more Vitamin B3, 101.5 times more Vitamin B5 and 3.9 times more Vitamin B6 than Spinach.
• While 100 g of Raw Spinach contain 234.5 times more Vitamin A and 21.6 times more Vitamin C than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Spinach provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Sunflower Seed Flour have insufficient amounts of Vitamin A and Vitamin C
• 100 grams of Spinach have insufficient amounts of Vitamin B5
• Both Partially Defatted Sunflower Seed Flour as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Sunflower Seed Flour vs Spinach:

• 100 grams of Sunflower Seed Flour have 13.2 times more Copper, 2.4 times more Iron, 4.4 times more Magnesium, 2.2 times more Manganese, 14.1 times more Phosphorus, 58.2 times more Selenium and 9.3 times more Zinc than Spinach.
• While 100 g of Raw Spinach contain 8.3 times more Potassium, 26.3 times more Sodium and 12.2 times more Water than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Spinach contain similar levels of Calcium per 100 grams.
• 100 grams of Sunflower Seed Flour lack sufficient amounts of Potassium
• 100 grams of Spinach lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Sunflower Seed Flour have 14.2 times more Energy, 33.4 times more Omega 6, 9.9 times more Carbohydrate, 2.4 times more Fiber and 16.8 times more Protein than Spinach.
• While 100 g of Raw Spinach contain 69 times more Omega 3 than Partially Defatted Sunflower Seed Flour.
• 100 grams of Sunflower Seed Flour provide inadequate amounts of Omega 3
• 100 grams of Spinach provide inadequate amounts of Energy and Omega 6